Jump Rope
A foundational cardiovascular exercise that uses a rope to build conditioning, foot speed, and coordination. It involves repeated low-impact rebounding that strengthens the lower legs and ankles.
Iridium accounts for the ballistic impact of this movement by checking your calf recovery status and recent lower-body volume to prevent specific muscle fatigue. If your preferences allow for dynamic warmups, the AI sequences this early in the session with strictly limited duration to prime the nervous system without pre-exhausting your legs. For conditioning blocks, Iridium monitors time and RPE to gauge intensity relative to your current recovery score.
Form Cues
- Keep your elbows tucked closely to your ribcage
- Rotate the rope using small circles with your wrists only
- Land softly on the balls of your feet
- Jump just high enough to clear the rope (1-2 inches)
- Maintain a tall, upright posture with eyes looking forward
- Don't swing your entire arms or shoulders to move the rope
- Don't land flat-footed or on your heels
- Don't kick your feet back behind you (donkey kicks)
- Don't pike your legs forward or tuck your knees up high
Common Mistakes
- Using shoulders instead of wrists
- Jumping too high
- Landing heavily
- Looking down at feet
- Arms drifting away from body
Muscles Worked
This exercise primarily targets the gastrocnemius and soleus muscles of the calves through continuous plyometric bounding. It also engages the quadriceps and hamstrings to absorb impact, while the forearms and shoulders work isometrically to control the rope's rotation.
Primary
Secondary
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